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Intermediate · by Jim Wendler

5/3/1 + Boring But Big (4-day)

Wendler's 4-week wave (5s, 3s, 5/3/1, deload) off a training max of 90% of your 1RM, then 5x10 of the same lift at 50%. Repeats: each cycle adds 2.5 kg to press and bench and 5 kg to squat and deadlift, unless a + set fell short of its reps; short two cycles running, the training max goes back 10%. Set a training max for all four lifts first (85% of your 1RM is Wendler's current advice).

  • 4 days a week
  • 4-week cycle
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In Iron Ledger every weight below is filled in for you, from your training max or your estimated max, and moves as you progress. Import it from Program → Change program → Global library.

Every week, every day

Week 1

Day 1 · Press

  • Military Press1x5 @ 65% + 1x5 @ 75% + 1x5+ @ 85%
  • Military Press5x10 @ 50%
  • Pull-up5x6-10

Day 2 · Deadlift

  • Deadlift1x5 @ 65% + 1x5 @ 75% + 1x5+ @ 85%
  • Deadlift5x10 @ 50%
  • Hanging Leg Raise5x10-15

Day 3 · Bench

  • Barbell Bench Press1x5 @ 65% + 1x5 @ 75% + 1x5+ @ 85%
  • Barbell Bench Press5x10 @ 50%
  • Barbell Row5x8-12

Day 4 · Squat

  • Back Squat1x5 @ 65% + 1x5 @ 75% + 1x5+ @ 85%
  • Back Squat5x10 @ 50%
  • Lying Hamstring Curl5x10-15
Week 2

Day 1 · Press

  • Military Press1x3 @ 70% + 1x3 @ 80% + 1x3+ @ 90%
  • Military Press5x10 @ 50%
  • Pull-up5x6-10

Day 2 · Deadlift

  • Deadlift1x3 @ 70% + 1x3 @ 80% + 1x3+ @ 90%
  • Deadlift5x10 @ 50%
  • Hanging Leg Raise5x10-15

Day 3 · Bench

  • Barbell Bench Press1x3 @ 70% + 1x3 @ 80% + 1x3+ @ 90%
  • Barbell Bench Press5x10 @ 50%
  • Barbell Row5x8-12

Day 4 · Squat

  • Back Squat1x3 @ 70% + 1x3 @ 80% + 1x3+ @ 90%
  • Back Squat5x10 @ 50%
  • Lying Hamstring Curl5x10-15
Week 3

Day 1 · Press

  • Military Press1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95%
  • Military Press5x10 @ 50%
  • Pull-up5x6-10

Day 2 · Deadlift

  • Deadlift1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95%
  • Deadlift5x10 @ 50%
  • Hanging Leg Raise5x10-15

Day 3 · Bench

  • Barbell Bench Press1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95%
  • Barbell Bench Press5x10 @ 50%
  • Barbell Row5x8-12

Day 4 · Squat

  • Back Squat1x5 @ 75% + 1x3 @ 85% + 1x1+ @ 95%
  • Back Squat5x10 @ 50%
  • Lying Hamstring Curl5x10-15
Week 4

Day 1 · Press

  • Military Press1x5 @ 40% + 1x5 @ 50% + 1x5 @ 60%
  • Military Press3x5 @ 40%
  • Pull-up5x6-10

Day 2 · Deadlift

  • Deadlift1x5 @ 40% + 1x5 @ 50% + 1x5 @ 60%
  • Deadlift3x5 @ 40%
  • Hanging Leg Raise5x10-15

Day 3 · Bench

  • Barbell Bench Press1x5 @ 40% + 1x5 @ 50% + 1x5 @ 60%
  • Barbell Bench Press3x5 @ 40%
  • Barbell Row5x8-12

Day 4 · Squat

  • Back Squat1x5 @ 40% + 1x5 @ 50% + 1x5 @ 60%
  • Back Squat3x5 @ 40%
  • Lying Hamstring Curl5x10-15

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